The achievements of the Olympians was fantastic wasn’t it? All over the
world bikes, tennis rackets and golf clubs have been dusted off, weights
unearthed from the loft, swimming trunks made to fit, trainers cleaned and all
manner of sports clubs contacted.
However, a word of caution because as we hear about the dedication that
takes an Olympic athlete to the pinnacle of achievement we have to recognise
that they are a special breed of person and for the ordinary working man or
woman too much exercise is a major example of having too much of a good thing.
There are two new studies that reveal the dangers of over exercising.
The studies urge both casual and seasoned athletes to avoid over exercising
because it has consequences. The first study reveals the biochemical responses
that trigger muscle pain during workouts. The second discloses that young well
paid and fit athletes who take part in special sports can acquire more injuries
through over training than those less fortunate. The mantra of No pain No gain
is a motivation for most athletes but it is dangerous if overdone.
It is hard to know whether you are exercising properly or if you are
overdoing it because exercise is a culturally approved and socially adequate
activity. Given this, it is important for athletes to know the red flags and
warning signs of over-exercising. Below are signs and effects of overdone
· Extreme fatigue, weight loss, and muscle injuries.
· Muscle weakness.
· Heart palpitations.
· Insomnia, headaches, and loss of appetite or eating disorder.
· Menstrual irregularity in women and reduced testosterone in men.
· Overuse injuries and stress fractures which may be permanent or
· Over exercising can also lower immunity to non-stop illnesses or
Working out for more than three times a week in durations of over 90 minutes
per session is considered excessive exercising. Studies show that the body
needs to relax after a day of intense exercises. The body’s immune system can
suffer after a long exercise session. The white blood cell count reduces below
the standard level unlocking chances of illnesses setting in.
When your body shows signs that it needs rest, do not ignore the signs.
You should avoid working out when you are injured or sick. Take the day off for
your body to heal if you are experiencing muscle injuries, fever or fatigue. A
healthy body requires enough rest amidst workouts. It is recommended that you
take at least two days off a week for your body to recover and heal properly.
Furthermore, ensure that you take in enough proteins, dietary fats,
water and carbohydrates for adequate energy for your work outs. Appropriate
hydration is vital when exercising. Dehydration causes nausea, headaches,
muscle fatigue, overheating and it hinders your body’s ability to transport
There are several ways of becoming fit without over exercising.
Firstly, you should consult with your doctor so that they can have you
cleared for work out sessions. Then remember that moderation is extremely
important when it comes to exercising.
Concentrate on maintaining a balance between your workout routine and
other daily activities. Include some of the things you enjoy doing in your
workout routine so that you are not stuck with one type of routine for a
specific period of time daily.
These activities may include taking your dog for a walk, biking,
kayaking, hiking, tennis golfing and dancing. Finally, keep in mind that a
healthy exercise routine can only be achieved by caring about your body.
We hope that helps and remember, Mayfair Cares.
With acknowledgements to: